The scientific name of beets or beetroot is Beta vulgaris. Beets are very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.

Beetroot nutritional value

According to the USDA nutrient database, 100g of beet contains the following values:

Health benefits of beetroot or beets

Heart health

Intake of food high in nitrate content is beneficial in prevention and treatment of cardiovascular disease.

In a study, Beetroot’s high nitrate content is responsible for its vasoprotective effects. Intake of just 500 ml beetroot juice has shown to reduce blood pressure, prevent endothelial dysfunction and reduces the risk of dangerous blood clot formation.

Red beetroot contains a specific class of antioxidants collectively named betalains. According to a study, beetroot juice induced the level of glutathione S-transferase pi, enzyme involved in active metabolites of DMBA detoxification. It helps to prevents adverse changes associated with carcinogens or other toxins, prevent DNA damage and liver injury.

Protect liver

Including beetroot in diet benefit liver health. It helps to protect liver against toxicity, reduces the risk of liver damage or other liver related diseases.

Beetroots are rich in phenolics, flavonoids and betalains. It helps to fight free radicals, provide protection against oxidative stress, many bacterial infection and are toxic to cancer cells. According to a study, beetroot has shown antiradical, antimicrobial and cytotoxic activities.

Anticancer and anti-tumor

Study has shown that beetroot extract has 10 times lower toxicity than the chemo-agent doxorubicin; it has anti-cancer properties against breast and prostate cancer cells.

In another study, beet root has anticancer activity and kills cancer cells.

Another study has shown that red beet has anti-tumor promoting activity. It is found effective against lung and skin cancer.

Red beet fiber diet caused a reduction of serum cholesterol and triacylglycerol levels (by 30 and 40%, respectively) and a significant increase in the fraction of cholesterol carried in HDL. It also a significant decrease (almost by 30%) of cholesterol content in aorta. The red beet fiber in the diet significantly reduced the incidence of precancerous lesions–aberrant crypt foci–in the colon and may reduces the risk of colon tumor by reduced by 30%.

How to boil beet root?

Simmer beetroot for 15 minutes in a covered pan. Boiled beet root is ready when the core is till hard but easily pierced with a fork or knife. Drain and rinse will cool water.

How to steam beetroot?

To steam beets, add two inches of water to the pot, place the beets in the steamer, and cover. Leave the beats to steam for roughly 30 minutes to an hour, depending on the quantity.

How to bake or roast beetroot?

To bake or roast beets, set the oven at 375 F, and rest them directly atop the oven grate or wrap in aluminum foil. Or, add sliced beets to a lightly oiled baking sheet. It’s possible to add other seasoning to the tray, such as chopped onions, olive oil, lemon juice, potatoes, and turnips.

Beetroot healthy recipe ideas and uses

Make healthy beetroot juice with orange, carrot, apple, and a fresh lemon juice.

Make low calorie hummus by substituting roasted beets for chickpea into any hummus recipe to adds color, sweetness and flavor.

Make healthy beetroot soup. First roast beets, potatoes, and carrots tossed in olive oil and balsamic. Separately, sautee onions until golden brown, and then add garlic, ginger, chili powder, and vegetable broth. Once the vegetables have finished roasting, add to soup pot and then blend.

Cut beetroot into thin slices and dehydrate them to get beetroot chips.

Make chutney or sauce by sautéing cubes of cooked (boiled or steamed) beets with the coconut, shallots, garlic, and tamarind. Dry roast the coconut, coriander and red chilies, and then blend until smooth.

Author Profile

2beingfit

Unbiased Scientific Evidence base research for holistic health and wellness through everything natural.